Year: 2022

Pounding Eights

We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Conditioning

  • 8:00 AMRAP
    • 10 Push-ups
    • 15 Air Squats
    • 20 Crunches
  • 3:00 Rest
  • 8:00 AMRAP
    • 6 DB Hang Squat Cleans (25#)
    • 12 Reverse Lunges
    • 24 Mountain Climbers
  • 3:00 Rest
  • 8:00 AMRAP
    • 10 Box Jump (24”)
    • 8 DB Push Press (40#)
    • 6 Pull-up

I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.

DLB Always Slays

Conditioning

8 Sets

  • 1:00 BikeErg
  • 1:10 Rest

551-553-554-571-575-579-588-608m

Back

We took the second half of this DLB back day and dropped it to three sets.

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)

3 Sets

  • 10 Chest Support DB Wide Row (25#)
  • 10 Chest Support DB Low Row (25#)

I was out of steam by this last superset.

It’s Been a Week

One of those weeks for us, but Brandi closed on her house yesterday so that’s a big load off of us.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (over 8# DB)
  • 250/200m Standing BikeErg

4 Sets

  • 12 Double DB Box Step-ups (30-35-40-45# DBs)

Today we went from one section right to the next without additional rest and everything was IGYG rounds. It was challenging but not destroying. Saved a lot of time and kept up the heart rate.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

4:07

Arms It Is

We were busy so had a few days off from the gym.

Conditioning

10 Sets

  • 1:00 Row
  • 1:10 Rest

265-272-283-281-285-285-288-286-285-289m

Arms

  • 10-9-8-7-6-5-4-3-2-1 Plate Curl (35/25#)
  • 10-9-8-7-6-5-4-3-2-1 OH Tricep Extension (35/25#)
  • OH Plate Hold (35/25#)

4:42

3 Sets

  • 10 Incline DB Bench (25-30-35#)
  • 10 Incline Fly

3 Sets

  • 10 DB Pullover (50#)
  • 15 Push-up

Heavy Steppin’

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 30 Trunk Rotations
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (3″)
  • 250/200m Standing BikeErg

In the third round I did 30 mountain climbers instead of the hops because it felt like my calf was about to give out.

Strength

  • 20 Double DB Box Step-ups (30#)
  • 3 Sets
    • 12 Double DB Box Step-ups (35-40-45#)

These were rough after the other two pieces.

Run ’em

I warmed up with about 30 PVC pass through.

Back

4 Sets

  • 12 Banded Strict Pull-ups (red + blue)
  • 90s Rest

3 Sets

  • 10 Lat Pulldown (104#)
  • 10 Seated Bent Over Back Fly (30# DBs)

3 Sets

  • 8/8 Seated Single Arm Row (60#)
  • 8 Seated Rows (115#)

Conditioning

6 Sets – E90S

  • 30s TrueForm Run

My distances were 0.12, 3×0.13, 2×0.14 km.

Midline

3 Sets

  • 10 Leg Lifts (5# ankle weights)
  • 20 Bicycles (5# ankle weights)
  • 10/10 KB Side Bends (73# KB)

Fives with Twos Between

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations

Conditioning

  • 5:00 AMRAP
    • 8 DB Push Press (20#)
    • 8 Double DB Box Step-ups (24″, 20#)
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Box Jumps (24″)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 DB Thrusters (20#)
    • 8 Sit-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Renegade Rows (35# DBs)
    • 8 Burpees

My scores were 6+12, 6+8, 6+9, and 6.

Flag & Flutter

Warm-up

  • 2:00 BikeErg (1,013m)
  • 2:00 Row (506m)
  • 20 PVC Passes
  • 10 Hang Power Cleans (45#)
  • 5 Hang Power Cleans (75#)
  • 30s Dead Hang
  • 30 Hops

Conditioning

7 Rounds

  • 5 Pull-ups
  • 5 Hang Power Cleans (95#)
  • 5 HSPU
  • 40 Jump Rope
  • 200/160m TrueForm Run

Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.

Midline

4 Rounds

  • 3 Dragon Flags
  • 30/30s Side Plank
  • 50 Hollow Flutter Kicks
  • 12 OH DB Crunches (50#)

Finished in 10:40.